W4

[ChrisWhatmough]

Well, stuff just got real. This week has hit me hard. Just about managing to finish the second 5 min run.

May have to repeat W4 before moving on

[Granspeed Graduate]

You could repeat - no harm there - or you could slow down a bit and try W5. If you don’t finish W5r1, maybe call it “practice” and repeat that one instead. 4, 5, and 6 do push you onwards, but then that’s the point of the plan.... You may be more ready than you think. See how you feel after your rest day (and drink plenty of water). 😊👍

[GoldieJu]

Ohhhh I’m glad it’s not just me. I did W4R2 today and god it almost finished me off. I was thinking the same - might have to do this week again 😕

[AlMorr Ambassador Graduate in reply to GoldieJu]

Quite a complex week with the different times of the running and walking, do remember to take all your runs slow and steady and you can repeat any runs or week's if you wish to . 😊 🏃

[Mummycav Administrator Graduate]

Hi ChrisWhatmough ...you are doing so well...and I bet if you did repeat week4 you would find it easy...so, in my humble opinion and because you have actually managed to complete the runs, even though you found the last one tough, I would move on to week 5, no-one said it was easy and the last 4 weeks have been preparing your body for what is to come...go on...shoulders back, deep breaths, slow it down and get your determined head on 💪

[IannodaTruffe Mentor]

Well done.

The structure of the plan is such that if you complete a run, then you are physically prepared for the next one. The mental aspect may need som work and hopefully this might help healthunlocked.com/couchto5...

Trust the plan.

Believe in yourself.

You can do this.

[UnfitNoMore Graduate]

Great job. Sometimes we finish on empty, nothing wrong with that, and sometimes it’s tough, but when you complete the run it means you were tougher. Rome wasn’t built in a day (it may have even taken longer than 9 weeks, that bit is never clear) as they say... you can do this... slow down a little bit more and you’ll feel it get a bit easier.

[DiscoRunner Graduate]

You’re probably running too fast! I think that the brisk walk makes many of us start running faster than that and then get totally worn out really quickly. I know I did! So learning to go from brisk walk to slow run really helped me.

Then I saw this in w6 and still run this way all the time because I love it! It makes the running pleasurable for me.

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

There’s a bit more to it than meets the eye - the landing and short stride are key. It’s great for building strength and stamina (the prof that designed it was working with elite athletes and marathon runners). Perhaps try this while you build up more muscle? I haven’t felt this fit & strong in years!

[Kat_runs4490 Graduate]

So glad I’m not the only one struggling with week 4! Gave W4R1 a second attempt today and managed the second three minute run but just couldn’t get going again for the second five minute run. I’m not sure I could run any slower without going backwards 😂

[SueAppleRun Graduate]

It feels hard but a sense of achievement when done